I thought I was in good shape but a single session with Alex transformed my ease of performance and so improved my ability to ski, cycle and play football...
Kevin, Beconsfield

Zero to Hero – A sure way to halt your training

With most of us working from home now, we are having to adapt to a new routine of work/life/exercise balance. This also to applies to all of my clinical team too.  

As clinical director I am continuing to work, but from my virtual clinic.  So should you require any assistance during this quite frankly bizarre time, then feel free to call the clinic and arrange a virtual session with me, there is a lot we can achieve.

To that end I am encountering a definite shift in everyones activity patterns.  Exercising on a daily basis is something that is outwardly encouraged and as such we are currently allowed out of our homes/work for that purpose.  It is deemed an essential self counselling tool to dilute the frustration of containment.

My thoughts turn to 2 categories.  Firstly, to the avid perhaps addicted athlete and secondly, the person who is starting or returning to exercising after a lay-off.

SO, to the avid perhaps addicted athlete – the body can only take so much of a hammering before it starts to breakdown.  During this period where time is a little more available than previously has been, there has or maybe will be an upturn in the amount of volume, intensity or type of exercise.  This upturn, maybe disproportionate to the ability of the body tolerate load and may then end up halting your training by means of a new ache or injury.  Before you get carried away with all of this spare time you have a think about the following.

  • the body takes about 10-12 weeks to increase tissue tolerance to new stimulus
  • are you increasing your daily/weekly training by more than 10%?
  • do you currently have any aches and pains that at this point in time aren’t giving you any real problems?
  • are you adding new types of exercise in to an already busy schedule?
  • are you social distancing? (just thought I would put that one in)

Don’t be a victim of trying to get fitter and stronger.  Be sensible with your exercise.  Remember quality over quantity.

And now to the New and Returners to exercise and activity.  There is never a wrong time to start or return to exercise. The benefits are too numerous to mention but they span across both the physiological as well as the psychological spectrums.  We see on social media, daily generous videos that encourage us to participate in different types of activities from HIIT (high intensity interval training) to yoga and pilates.  One end of the spectrum to the other, but they all place stresses and strains on the body that is not used to them.  Be careful when introducing new activities.  Take it easy and remember that it’s about consistency of exercise and not the all or nothing principle.

  • If you are doing high intensity then introduce this gradually. 
  • The same goes for sessions like Pilates, Yoga, Walking and Running
  • Take the easier option as a start and then transition to a harder option as the body adapts. 
  • Come away from each workout thinking, that was great, I feel worked and that I could perhaps do something similar tomorrow or the day after.  
  • Remember, that you may experience mild to severe stiffness, which could last up to 48+hours
  • Mix the type of training that you do so that it is not all loaded with the same thing

Right now we are experiencing a high pressure, which is giving most of us some great weather.  Looking outside I see the garden needing some attention.  Pruning of bushes, digging of the beds, the first cut of the year to name a few (and that’s just my garden).  If you do venture outside, then don’t try to do it all at once, break it up into manageable tasks.  Don’t be a victim of the “Spring Back”, stretch and mobilise well after each session out there. 

Lots for everyone to think about.  For us your wellbeing is our number 1 priority.  If you are in doubt, just give us a call!

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